Track 101

Presented By:
Your Coaching Staf
Coaches
Gwenn Kristy McElmurry
Abbott
High Jump Hurdles
Khalin Anderson Craig Mettler
Long Jump/Triple Jump Head Coach/Float
Joe Fischer Tanner Oertli
Girls Sprints Pole Vault
Diego Hammett Dylan Reynolds
Distance Boys Sprints
Chris Jones Nate Trebesch
Javelin Jumps/Hurdles
Doug Linsted Karen Umbaugh
Discus/Shot Girls Sprints
Gary Little
Hurdles
Calendar Terms
A Day = Primary Event
B Day= Secondary Event
(try more than one events, you are rewarded for
participating in four events.)
Split Day= Both Events
Generally will be the day before a meet.
Conditioning Day
We will ALL participate in the condo day as a
TEAM.
Spartan 300
We will all run three (3) 300 meters dashes.
Then move on to practice.
Spartan 300
-Each athlete completes 3-300
meters runs
-5-7 kids deep in each lane
-Every 10 seconds, release the
next group of kids. (Slower kids
run first)
- Each round should take
anywhere between 1:50-2:15
minutes
-You will get a 100 meter walk
for your rest (45-60 seconds).
(We will all start on the same
whistle for new round to start)
-This should then take us
anywhere between 9-12
minutes and then we are on to
our workout for the day.
Track 101
Two types of shoes
Event Shoes- (Spikes, Jav Boots, HJ Shoes, Etc)
Only wear event shoes during your event at
meet, or when your coach asks you to change
into them during practice. Bring them ever day
Flats- Daily running shoes-
Show up to practice in these, wear them every
day and plan to practice in them unless you are
advised by your coach not to.
Attire
Spartan Colors Only
Exception to this rule: Snowing, Raining---just stay
warm.
MUST be wearing the team sweat bottoms for
warm up at practice. Top just has to be Sentinel
colors/neutral.
Bring multiple pairs of socks to meets. Its
okay to not where socks with your running
spikes, thats normal in the track world.
If you wear a shirt under your jersey, it must
be a dri-fit (No sweatshirts.)
Dont where a brown shirt under a purple Jersey.
(Black, White, Grey, Purple, Yellow Only!!!)
Warm Up/Cool Down
Inorder to put yourself in a place to be
as successful as you can be, we all must
get our heart rate up and get blood
flowing to our muscles; this means you
need to be sweating.

After each event you must cool down.

What athletes and parents can expect from
coaches:
Informed, Qualified, and Dedicated to our athletes well-
being, health, and success.
Students of the game. We will always strive to learn
more about the events we coach and look for ways to
improve our coaching.
A healthy and positive environment that will allow the
student-athletes to flourish and improve throughout the
duration of the season.
Organized and good communicators.
Clear and consistent messages throughout the year.

Routine-The practice routine (pre-practice) will be

the same as the meet routine.
What coaches expect from the athletes:

1. Commit yourself both on and off the track.

~Do the best you can.
2. Be on time and be ready to work hard
everyday!
3. Be Coachable.
4. Set goals and work towards them.
5. Set yourself apart from the crowd; be a leader
at school, in the community and on the track.
What coaches expect from the athletes:
6. Encourage each other.
7. Concentrate on Academics!
~Make it to all classes;
~You cannot practice if you have an
unexcused absence from school;
~Stay on top of your work;
~Proper behavior in school;
8. NO UNEXCUSED ABSENCES FROM
PRACTICE.
Participation Check-List
Physical
If you have not played a fall or winter sport,
please see me after.
Must have physical done before we can practice.
Paper work/White Fee
These can be found at the main office.
Only if you have filled out the proper paper work,
and paid your white fee do you get your gear and
the ability to participate in the first meet.
Youcan still practice without paper work/white fee,
you just do not get to participate in the first meet
(March 29th).
Concussion Testing
All
freshman, juniors and any transfers
need to get their baseline test
completed. Danielle will be available to
take care of that.
Ifanyone is a transfer, please see me
after.
Exceptions:
Only student-athletes who meet the
above criteria and did not participate in a
fall or winter sport need to attend.
 Meet Breakdown
Freshman All-Team Varsity
Sat. 4/29-TBD Tues. 3/30- Sat. 4/15-Missoula
Helena Fri. 4/21-Butte
4/4-Kalispell (Boys)
Tues. 4/11 Sat. 4/22-Great
Butte Falls (Girls)
Thur. 4/27- Tues. 4/25-Missoula
Kalispell (Western Top Ten)
Sat. 5/6-Butte Fri. 5/19-20
Thur. 5/11- (Divisionals)-
Missoula Helena
Fri-Sat 5/25-27
(State)-Butte
Meets-Few Things
We warm up as a team
Exceptions: Throwers/Pole Vaulters start earlier
and they need to get their event specific warm up
in.
Be there on time (Home=MCPS-Away=Bus)
If not, no participation in events, you get to work
the meet where you are assigned.
No headphones while warming up on track (DQ)
or on fields (Injury from flying implements).
Support each other
We meet as a team after every meet, no leaving
early.
Meet Participation
Participation
First thing, it is a MHSA requirement that ALL
athletes have 10 practices in before the first
competition.
If you miss ANY class the day of a meet for any
reason other than a medical issue, you will not
participate in that days meet.
If you had any unexcused absences from practice, or
miss practice because of participation in another
sport, you will not be allowed to participate in that
weeks meet. Please plan other activities accordingly
around our weekly practice schedule (3:20-5:30).
Travel
Travel
All athletes must travel TO the meet with the
team. After the meet is OVER you may then
travel home from the meet with your
parent/guardian.
If you want to go home from a out of town
meet with mom/dad you must have Coach
Oliver approve the arrangement at least one
day in advance of the meet.
Example: We have a meet in Butte on a
Saturday, Coach Oliver must approve of the
travel arrangement by Friday at the latest.
Travel Policy step-by-step
1. Students should ride the bus to and from a school
competition.

2. If a child and/or guardian(s) wants their child to ride HOME:

a. A parent must provide 24 hours notice to the administrative

office (Athletic Direction-Coach Oliver).
b. A written note must be provided to the administration and
coach.
c. A parent must personally give the coach the note assuming
liability.
d. All travel plans with parents and student(s) must be approved
by the administration.

3. When a student is released to their legal guardian(s),

guardians assume liability for their child.
 Lockers
If you were winter athlete
(Basketball/Wrestling) you may keep your
winter sport locker.
If you were not a winter sport athlete, you will
get your locker AFTER you have completed
your physical, paper work, and paid your white
fee.
Please use these locker rooms to keep all your
gear safe and sound.
Uniforms
Returningvarsity athletes:
These athletes will get the first pick.
Then:
Seniors Juniors Sophomores Freshman
White fee gear:
Starting tomorrow, I will start passing out
sweat bottoms and tops to those who have
paid their white fees.
Forthose who do not have a 7th period, this will
be a great time for you to get your gear from
me.
Squad Lines/Captains
Youwill be able to choose your squad
lines
I would like these to be intermixed amongst
genders and grade levels.
After we hit the computer labs, we will
come back to the gym and get in our
groups to make the squad lines.
Vote for captains the week following our
first meet.
Spartan Track and Field Core Values

1. Respect
2. Readiness
3. Commitment
4. Courage

Mistakes are correctable; however, decisions made

without regard to the Core Values we share will be
dealt with in a serious manner.-Urban Meyer
Keys to our success:
Relationships:
Get to know your teammates and coaches. No
cliques; we cannot be successful with cliques.
Develop a FAMILY attitude.
Passion:
Youre here for a purpose. Do not put time
into things that you are not passionate about.
Mentality:
Being able to refocus yourself in stressful
situations is paramount to your performance.
Mental training will be our edge.
The Bridge
Our mental focus will allow us to do things
that we have not done before. In order to do
this we must train our mind to let go and
move on to the next part of our day.
Every day before practices we will create a
bridge from the school day to our practice.
In order to do this we will shed all things that
occurred from 7 AM- 3 PM and create a blank
slate for Track and Field.
We will take a 3 minute break before practice
to close our eyes, focus on our breath, and
create space for practice.
 Performanc Knowing
e You are going
to win

FOCUS

CONFIDENCE TRUST
Environment
Practice is Everything:
Only way to succeed is to acknowledge
deficiencies and overcome those obstacles through
persistent practice habits.

Central Competition:
Always compete.
Theme You are either competing or you are not. Be
relentless.

RULES: BELIEFS:
1. Serve the Team-do what is asked 1. Everything counts.
of you. 2. Respect everyone; how you
2. No whining, no complaining, no treat people determines your
excuses. success.
3. Be EARLY. Belief System
Goals
Outcome: These are going to vary and they arent always
under our control. These can range from being a state
champion, to placing in the top three in every meet, to
improving my marks every meet. They must be attainable
realistic.
Performance: What marks do you want to achieve
throughout the season. Make them attainable and realistic.
Process: What steps are you going to take to meet your
performance and outcome goals?
*These goals may have to be revisited throughout the
season. Many of us may achieve our performance goals and
have to adjust. Some of our process goals may not be
working, you may have to tweak your approach to your
process.
Uniforms
Returning Varsity Athletes:
These athletes will get the first pick.
Then:
Seniors Juniors Sophomores Freshman
Times for uniform pick up will be determined
for the week leading up to our firsts meet on
April 30th.
White Fee Gear
I will be passing these out starting Wednesday. I
will keep you posted via remind app.
Fundraiser/Photos
WeFund4u.com
We have a set goal of $8,000.
Ask Parents/Aunts-Uncles/Grandparents/Family
friends
Winning team will get a wing party.
Photos have been moved due to our meet
being moved to Thursday March 30th. I will
let you guys know when they will be.
Week after spring break.
5 Enemies
Take a look at some of the best players around the country year in and year
out, across all levels, and the top coaches and programs and/or organizations
across all sports, and youll notice a common thread when you get right
down to it, they all share common enemies.
Below, I have broken down those enemies that so often keep players,
coaches, and programs from realizing their full potential.
Complacency:

If you coach for long enough, chances are youve worked with a player who
knows exactly how good they are, but fails to understand how great they
could be and how high their ceiling is. They get complacent at practice and
fail to push themselves, and never end up reaching their full potential.

Negativity:

Simply stated, being surrounded, or infiltrated, by negativity can quickly

become a cancer for ourselves and our program. Work to weed out that
negativity, at the very least to a point where it does not come in contact with
you, or our program any more. If thats impossible, we must do everything we
can to limit its influence.
5 Enemies
Selfishness:

For players, selfishness is a lack of discipline that includes making a

conscious decision to take the easy way out because it benefits you in
some way. In the weight room that means stopping at 6 reps when
youre supposed to do 8, at school it means jumping in to bully a kid
with peers instead of sticking up for him because you want to feel like
part of the cool kids.

Distractions:

For athletes, a lot of things in todays society can be considered

distractions. In that vein, youve got everything from social media, to
the lake during the summer, to everyday struggles of being a teenager
in todays society that can serve as distractions. Only those with a clear
focus on their goals, combined with some internal drive, will be ableto
reach their full potential.
Last Enemy
Fear of Hard Work:

For whatever reason, a lot of society would rather have things

handed to them, instead of earned with hard work, and that
prevents many players, coaches, and programs from reaching
their full potential. On an individual level, each player is
fundamentally in charge of their decision to put in the necessary
work, the same can be said for coaches. Why some of us choose
to not put in the work required will forever be a mystery. For the
greater good of our program, we have to have a mix of vocal
leaders, and effective coaches to get the entire program to put
in the necessary work to reach our collective potential.
From here:
Freshman-Library Labs (Anderson/Reynolds/Trebesch)
Sophomores-Cafeteria Lab (Hammett/Little/Linsted)
Juniors-Math Lab (McElmurry/Fischer/Jones)
Seniors-Oertilis Room (Oertili/Umbaugh/Abbott)

Log on to the computer, and complete the following:

Sentinel Track and Field
ALSO athletes (and your parents) need to text @69cfc6
to 81010. This way we can connect via text messaging.
Please download the app and register at remind.com
Varsity Hoopers
See me afterwards.